Strength : Back Squat 6,6,4,4,3 @70%,70%,75%,80%,85% Every 2:30 Conditioning : Partner 14 min AMRAP 12 Down ups 12 Hang Clean + Jerk DB...

Strength : Deadlift 4,4,3,3,2,1 @60%,65%,70%,75%,80%,85%,90% Every 2:30 Conditioning : 10 mins Descending and Ascending 50 Step ups with...

Endurance 40 min EMOM 1st min: 15/12 cals Bike 2nd min: 12/10 cals Ski 3rd min: 12/10 cals Rower 4th min: 10/8 cals AB 5th min: Rest

Strength : Front Squats 6,6,4,4,3 @60%,65%,70%,75%,80% Evert 2:30 Conditioning : 15 min AMRAP Partner 30/24 Cals Row 30 Wallballs 20...

Strength : Deadlift 5,5,3,3,2 @60%,70%,75%,80%,85% Every 2:30 Conditioning : 8 min AMRAP 2 Bar Muscle ups or 5 C2B or Pullups 10 Overhead...

Endurance Every 6 mins for 30 mins Bike 18/15 Cals Run 400m Row 18/15 Cals

Strength : Emom x 12 1st Bench Press x 5 2nd Strict Pull up x 5 3rd Handstand hold 20 sec Conditioning : 6 mins 21 Double Unders or 40...

Strength : Clean + Push Jerk 10 Sets 1 Clean ( any variation) + 1 Push Jerk Every 60 Secs Conditioning : EMOTM x 15 mins 1st 10...

Strength : Back Squat 4 x 5 @ 75% Superset : 10 Double DB lunge Every 3 mins. Conditioning : 15 mins Partner 8 Rds ( you go i go ) Row...

Strength : Deadlift 5 x 5 @60%,65%,70%,70%,75%,75% Every 2:30 Conditioning : 10 min AMRAP 21 Cals 15 DB Clean jerk 22.5/15kg 9 TTB